Untitled Document
Magnesium is the fourth most abundant mineral in the human body. It plays several important roles in the health of your body and brain. However, you may not be getting enough of it, even if you eat a healthy diet.
Here are 10 evidence-based health benefits of magnesium.
1. Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body
Magnesium is a mineral found in the earth, sea, plants, animals and humans. About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood. In fact, every cell in your body contains it and needs it to function.
One of magnesium's main roles is acting as a cofactor or helper molecule in the biochemical reactions continuously performed by enzymes. In fact, it’s involved in more than 600 reactions in your body, including:
- Energy creation: Helps convert food into energy.
- Protein formation: Helps create new proteins from amino acids.
- Gene maintenance: Helps create and repair DNA and RNA.
- Muscle movements: Is part of the contraction and relaxation of muscles.
- Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
Unfortunately, studies suggest that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium.
2. It May Boost Exercise Performance
Magnesium also plays a role in exercise performance. During exercise, you may need 10–20% more magnesium than when you're resting, depending on the activity. Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease. In one study, volleyball players who took 250 mg of magnesium per day experienced improvements in jumping and arm movements. In another study, athletes who supplemented with magnesium for four weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels.
However, the evidence is mixed. Other studies have found no benefit of magnesium supplements in athletes with low or normal levels of the mineral.
3. Magnesium Fights Depression
Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.
One analysis in over 8,800 people found that people under the age of 65 with the lowest magnesium intake had a 22% greater risk of depression. Some experts believe the low magnesium content of modern food may cause many cases of depression and mental illness. However, others emphasize the need for more research in this area.
Nonetheless, supplementing with this mineral may help reduce symptoms of depression — and in some cases, the results can be dramatic. In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant drug.
4. It Has Benefits Against Type 2 Diabetes
Magnesium also benefits people with type 2 diabetes. Studies suggest that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can impair insulin's ability to keep blood sugar levels under control. Additionally, research indicates that people with a low magnesium intake have a higher risk of developing diabetes.
One study which followed more than 4,000 people for 20 years found that those with the highest magnesium intake were 47% less likely to develop diabetes. Another study showed that people with type 2 diabetes taking high doses of magnesium each day experienced significant improvements in blood sugar and hemoglobin A1c levels, compared to a control group. However, these effects may depend on how much magnesium you’re getting from food. In a different study, supplements did not improve blood sugar or insulin levels in people who weren't deficient.
5. Magnesium Can Lower Blood Pressure
Studies show that taking magnesium can lower blood pressure. In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure.
However, these benefits may only occur in people who have high blood pressure. Another study found that magnesium lowered blood pressure in people with high blood pressure but had no effect on those with normal levels.
6. It Has Anti-Inflammatory Benefits
Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease. In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
They also had higher blood sugar, insulin and triglyceride levels.
Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with prediabetes. In the same way, high-magnesium foods — such as fatty fish and dark chocolate — can reduce inflammation.
7. Magnesium Can Help Prevent Migraines
Migraine headaches are painful and debilitating. Nausea, vomiting and sensitivity to light and noise often occur.
Some researchers believe that people who suffer from migraines are more likely than others to be magnesium deficient. In fact, a few encouraging studies suggest that magnesium can prevent and even help treat migraines.
In one study, supplementing with 1 gram of magnesium provided relief from an acute migraine attack more quickly and effectively than a common medication. Additionally, magnesium-rich foods may help reduce migraine symptoms.
8. It Reduces Insulin Resistance
Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes. It's characterized by an impaired ability of muscle and liver cells to properly absorb sugar from your bloodstream. Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient.
In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium through urine, further reducing your body's levels. Fortunately, increasing magnesium intake can help.
One study found that supplementing with this mineral reduced insulin resistance and blood sugar levels, even in people with normal blood levels.
9. Magnesium Improves PMS Symptoms
Premenstrual syndrome (PMS) is one of the most common disorders among women of childbearing age. Its symptoms include water retention, abdominal cramps, tiredness and irritability.
Interestingly, magnesium has been shown to improve mood, reduce water retention and other symptoms in women with PMS.
10. Magnesium Is Safe and Widely Available
Magnesium is absolutely essential for good health. The recommended daily intake is 400–420 mg per day for men and 310–320 mg per day for women.
You can get it from both food and supplements.
Food Sources
The following foods are good to excellent sources of magnesium:
- Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
- Spinach, boiled: 39% of the RDI in a cup (180 grams)
- Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
- Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
- Black beans: 30% of the RDI in a cup (172 grams)
- Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
- Halibut: 27% of the RDI in 3.5 ounces (100 grams)
- Almonds: 25% of the RDI in a quarter cup (24 grams)
- Cashews: 25% of the RDI in a quarter cup (30 grams)
- Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
- Avocado: 15% of the RDI in one medium avocado (200 grams)
- Salmon: 9% of the RDI in 3.5 ounces (100 grams)
Supplements
If you have a medical condition, check with your doctor before taking magnesium supplements.
Though these are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate.
If you want to try a magnesium supplement, you can find a huge selection of high-quality products on Amazon.
The Bottom Line
Getting enough magnesium is essential for maintaining good health.
Be sure to eat plenty of magnesium-rich foods or take a supplement if you're unable to get enough from your diet alone.
Without enough of this important mineral, your body can't function optimally.
Untitled Document
Magnesium Dosage: How Much Should You Take per Day?
Magnesium is a mineral that you need to stay healthy. It’s crucial for many functions in your body, including energy metabolism and protein synthesis. It also contributes to proper brain function, bone health, and heart and muscle activity.
Magnesium is found naturally in foods like nuts, leafy green vegetables, and milk products. Supplementing with this vital nutrient has been linked to many benefits, including constipation relief and improved blood sugar regulation and sleep.
This article reviews different types of magnesium supplements and how to determine the best daily dosage for your needs.
Recommended daily amounts
Magnesium is essential for maintaining proper health. However, low magnesium intake is relatively common. It’s primarily found in people who follow a typical Western diet, which contains processed foods and refined grains and can lack foods like leafy green vegetables and legumes, which provide magnesium and other important nutrients.
Types of magnesium supplements
Many forms of magnesium supplements are available. The most important thing to consider before deciding on a supplement is its absorption rate, or how well the supplement is absorbed by your body. Here are brief descriptions of the most common magnesium supplements.
Magnesium gluconate
Magnesium gluconate comes from the magnesium salt of gluconic acid. In rats, it has been shown to have the highest absorption rate among other types of magnesium supplements.
Magnesium oxide
Magnesium oxide has the highest amount of elemental, or actual, magnesium per weight. However, it’s poorly absorbed. Studies have found that magnesium oxide is essentially insoluble in water, making absorption rates low.
Magnesium citrate
In magnesium citrate, magnesium in salt form is combined with citric acid. Magnesium citrate is absorbed relatively well by the body and has high solubility in water, meaning it mixes well with liquid.
Magnesium citrate is found in pill form and commonly used as a saline laxative before a colonoscopy or major surgery.
Magnesium chloride
Like magnesium gluconate and citrate, magnesium chloride has been observed to be well absorbed by the body.
It’s also available as an oil that can be applied topically, but further studies are needed to fully understand how well magnesium in this form is absorbed through the skin.
Magnesium hydroxide
Magnesium hydroxide, also known as milk of magnesia, is commonly used as a laxative to treat constipation and in some antacids to treat heartburn.
Magnesium aspartate
Magnesium aspartate is another common magnesium supplement that is highly absorbable by the human body.
Magnesium glycinate
Magnesium glycinate has been shown to have a relatively good absorption rate with less of a laxative effect.
This is likely because it’s absorbed in a different area of your intestine, compared with many other forms of magnesium supplements .
Dosage for constipation
Whether you struggle with acute or chronic constipation, it can be uncomfortable. Magnesium citrate and magnesium hydroxide are two magnesium compounds commonly used to promote bowel movements. Magnesium hydroxide, or milk of magnesia, works as a laxative by pulling water into your intestines, which helps soften your stool and ease its passage.
The recommended dose depends on the product. Always follow the dosage instructions. Exceeding the recommended intake could cause watery diarrhea or electrolyte imbalances. Due to its laxative effect, milk of magnesia is generally used to treat acute constipation and not usually recommended for chronic cases.
Magnesium citrate is another magnesium supplement used to treat constipation. It’s better absorbed and has a gentler laxative effect than magnesium hydroxide. The standard dose for magnesium citrate is 240 ml per day, which can be mixed with water and taken orally.
Dosage for sleep
Adequate magnesium levels are important for a good night’s sleep. Magnesium can help your mind relax and your body achieve deep, restorative sleep. In fact, studies in rats have shown that suboptimal magnesium levels led to poor sleep quality.
Currently, a limited number of studies have studied the effects of magnesium supplements on sleep quality, making it difficult to recommend a specific daily dose. However, in one study, older adults who received 414 mg of magnesium oxide twice daily (500 mg of magnesium per day) had better sleep quality, compared with adults who received a placebo.
Dosage for blood sugar regulation
People with diabetes may be more likely to have low magnesium levels. High blood sugar levels can increase magnesium loss through urine, causing low magnesium levels in your blood.
Studies have shown that magnesium supplements may help regulate blood sugar by managing insulin action. Insulin is a hormone that helps control blood sugar levels by signaling your cells to take in sugar from your blood.
One study found that supplementing with 2,500 mg of magnesium in a magnesium chloride solution daily improved insulin sensitivity and fasting blood sugar levels in people with type 2 diabetes and low magnesium levels at baseline. However, another study found that people who received a daily total of 20.7 mmol of magnesium oxide daily showed no improvements in blood glucose regulation.
That said, those who received a higher dosage of magnesium oxide (41.4 mmol daily) showed a decrease in fructosamine, an average measurement of a person’s blood sugar over about 2–3 weeks. The researchers concluded that prolonged magnesium supplementation at higher than usual doses could benefit blood glucose control, but further studies are needed.
Dosage for reducing muscle cramps
Many conditions can cause muscle cramps. Since magnesium is key to muscle function, a deficiency may cause painful muscle contractions.
Magnesium supplements are often marketed to prevent or improve muscle cramping. Though research on magnesium supplements for muscle cramping is mixed, one study found that participants who received 300 mg of magnesium daily for 6 weeks reported fewer muscle cramps, compared with those who received a placebo. Another study noted the ability of magnesium supplements to reduce the frequency of leg cramps during pregnancy. Women who took 300 mg of magnesium daily experienced less frequent and less intense leg cramps, compared with women who took a placebo.
Dosage for depression
Studies have shown that magnesium deficiency may increase your risk of depression. In fact, taking a magnesium supplement may improve depressive symptoms in some people.
One study found that taking 248 mg of magnesium chloride improved depressive symptoms in those with mild to moderate depression. Moreover, another study found that taking 450 mg of magnesium chloride was as effective as an antidepressant at improving depressive symptoms.
While magnesium supplements may improve depression in those with magnesium deficiency, further research is needed to know if they can alleviate depression in those with normal magnesium levels.
Dosage for enhancing exercise performance
Various studies on magnesium supplements’ effects on exercise performance have shown that the improvement potential is largely based on dosage. For example, two studies that used doses of 126–250 mg of magnesium daily showed no significant change in exercise performance or muscle gain. Researchers concluded that any benefits from supplementing with magnesium at these doses were not strong enough to be detected.
However, another study found that volleyball players who took 350 mg of magnesium per day showed improved athletic performance, compared with the control group.
Dosage for improving PMS symptoms
Premenstrual syndrome (PMS) is a group of symptoms, including water retention, agitation, and headaches, that many women experience about 1–2 weeks before their period.
Supplementing with magnesium has been shown to improve PMS symptoms. One study found that taking 200 mg of magnesium oxide daily improved water retention associated with PMS.
Another study determined that taking 360 mg of magnesium daily improved PMS symptoms associated with mood and mood changes.
Dosage for migraines
People who experience migraines may be at risk of magnesium deficiency due to several factors, including a genetic inability to absorb magnesium efficiently or increased excretion of magnesium due to stress.
One study found that supplementing with 600 mg of magnesium citrate helped reduce the frequency and severity of migraines. Another study showed that the same dose daily tended to decrease the frequency of migraine attacks.
Possible side effects, concerns and warnings
The National Academy of Medicine recommends not exceeding 350 mg of supplemental magnesium per day. However, several studies have involved higher daily dosages. It’s recommended to only take a daily magnesium supplement that provides more than 350 mg while under medical supervision.
Though magnesium toxicity is rare, taking certain magnesium supplements at high doses may cause diarrhea, nausea, and abdominal cramping.
Magnesium supplements may also interact with some medications, including antibiotics and diuretics.
The bottom line
Magnesium is involved in more than 300 biochemical reactions in your body and crucial for maintaining good health.
The RDA for magnesium is 310–420 mg for adults depending on age and gender.
If you require a supplement, dosage recommendations can vary depending on your needs, such as to improve constipation, sleep, muscle cramps, or depression.
Most studies found positive effects with daily doses of 125–2,500 mg.
However, it’s best to consult your healthcare provider before taking a supplement, especially at higher doses.
Source
Note 1: Types of Magnesium Supplements